What is a low histamine diet?

You may have heard the term histamine thrown about, especially during hayfever season.

But for those battling high levels of histamine, a low histamine diet could be the solution they’ve been searching for. Here’s what you need to know…

But first, what is histamine?

Histamine is a chemical which is naturally produced by the body, playing an important role in inflammatory response – increasing heat, redness, itching and sinus symptoms. The common medications that help to reduce these symptoms are known as antihistamines.

It’s produced by basophils and mast cells to dilate blood vessels, increase blood flow and allow other immune cells to reach the area, which help to repair damage and fight off pathogens.

So why is it a problem?

If it continuously builds up in the bloodstream and becomes too high, this is known as histamine intolerance. It’s important to note, however, that histamine intolerance is due to an accumulation, rather than an immediate release of histamine (like in an allergic reaction).

Picture a bubble-bath. It’s great when the bubbles remain in the bath, however if the water keeps running, the bath eventually spills over and bubbles are now the enemy!

This accumulation may be due to an inability to break down histamine, numerous allergies, intestinal permeability, dysbiosis or a high intake of histamine-rich food and drink.

While symptoms vary, common ones include: rashes, hives, runny nose, rashes, migraines, sleeping difficulties, digestive upset (constipation and/or diarrhea), nausea and changes in blood pressure.

This can be investigated and diagnosed with your GP.

How can I reduce my high levels of histamine?

Once you know you have high levels of histamine, you can modulate your diet to help reduce them to normal levels.

There are three things to consider in regards to your diet:

1. Limit foods that contribute to histamine.
2. Know which foods are low in histamine.
3. Include foods that assist in the metabolism of histamine.

Foods that contribute to histamine levels are foods naturally high in histamine, or that provoke histamine release include:

• Any known allergies
• Alcohol
• Pickled foods and fermented milk products
• Dried fruit
• Smoked meat products
• Shellfish
• Beans and pulses (chickpeas, soybeans, peanuts)
• Nuts (walnuts, cashew nuts)
• Chocolates and other cocoa-based products
• Vinegar
• Salty snacks and sweets with preservatives and artificial colourings
• Black, green and mate tea
• Energy drinks

To find foods low in histamine, follow the JERF principles!

• Fresh, unprocessed foods such as: fresh meat and fish, fresh fruits and vegetables (exception: strawberries, citrus, tomatoes and cabbage), whole grains including rice, corn, millet, oats and sorghum.
• Egg yolks.
• Milk and dairy products (without additives).

And to help lower histamine levels:

• Opt for ingredients that reduce the release of histamine.
  Quercetin (found in apples, peppers and berries) and vitamin C (high in dark leafy greens, kiwifruit, broccoli, berries and oranges) help to stabilise mast cells, which inhibits the release of histamine.
• Include ingredients that help metabolise histamine.
  Histamine is broken down via two enzymes – predominantly Diamine Oxidase (DAO) and also Histamine N-methyltransferase (HNMT). These enzymes require adequate co-factors to work efficiently, such as vitamin B6, copper and vitamin C.
  

How do I know if this is right for me?

A low-histamine diet can be quite limiting, therefore it’s not recommended unless a histamine intolerance has been diagnosed.

However, if you suspect this may be you, a healthy whole foods diet where you limit processed foods is a great palce to start while you’re waiting for confirmation!

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